FOR DIABETIC NEEDS

SESAME STIR-FRIED GREEN BEANS

1 lb green beans
3 tbsp vegetable oil
1 clove garlic, crushed
2 tsp grated fresh ginger root
½ tsp salt
2 tbsp sesame seeds
Halve beans lengthwise. Heat wok or large frying pan. Add oil and rotate pan to coat. Add garlic, ginger root, and beans; stir-fry until beans are crisp-tender, 3-4 minutes. Stir in salt and sesame seeds and serve. Serves 4.

SPLIT PEA SOUP

½ cup dried split peas, soaked overnight
4 cups water
3 tsp instant chicken bouillon or 3 chicken bouillon cubes
1 clove garlic, minced
1 cup sliced pared potato
1 onion, sliced
½ cup sliced carrots
2 tsp dried oregano
Place all ingredients in large saucepan. Heat to boiling, stirring occasionally. Reduce heat, cover, and simmer for 1 hour. Let cool until soup can be poured into blender container or food processor; process until smooth. Heat and serve. Serves 6.

HEARTY BEANS & RICE

Simmer over low heat for 35 minutes:
2/3 cup brown rice
1-1/2 cups water
1 cup chopped celery
½ cup chopped onion
½ cup chopped green bell pepper
½ tsp ground bay leaves
½ tsp basil
½ tsp oregano
Mix in:
2 cups pinto beans, cooked
1 cup fresh or frozen corn
2 fresh tomatoes, chopped
1 tsp olive oil
Cook for another 10 minutes. 4 servings

BROCCOLI RICE CASSEROLE

Crumble into a small pan and toast:
2 slices whole wheat bread
1 tsp oil
Set aside.
Simmer together over low heat for 45 minutes:
1 cup uncooked brown rice
3 cups water
¼ tsp EACH: pepper, basil, and tarragon
½ tsp oregano
½ tsp kelp powder
½ cup chopped onion
Mix in:
1 (12.3 oz) pkg. low fat, firm tofu, mashed
2 tbsp nutritional yeast flakes
1 (10 oz) pkg frozen chopped broccoli, cooked
Place the mixture in an ungreased 8x8" casserole dish, and top with:
4 oz. soy cheese,
grated toasted bread crumbs
Heat in the oven for a few minutes to melt the cheese. 4 servings

PASTA WITH VEGETABLES

1-1/2 cups uncooked pasta (7 oz)
4 oz sliced onion
2 tbsp margarine
4 oz unpared zucchini slices (leave skins on)
4 oz chopped green pepper
4 oz chopped red pepper
4 oz broccoli flowerets
¼ cup grated Parmesan cheese
Cook pasta as directed on package; drain and keep warm. Cook and stir onion in margarine just until soft; about 3 minutes. Add zucchini, green pepper, red pepper, and broccoli. Cook and stir until crisp-tender and heated through, about 5 minutes. Combine warm pasta and vegetable mixture in a large bowl; sprinkle with Parmesan cheese and toss. Serves 4.

CURRIED BEEF

1 tbsp curry powder
½ cup water
¼ cup unsalted margarine
3 medium onions, chopped or sliced thin
½ clove garlic, minced
1-1/2 pounds beef chuck or round, cut into 1" cubes
1 tbsp cornstarch
freshly ground pepper
3 cups water
Soak curry powder in ½ cup water for 1 hour. Melt margarine in large skillet. Cook and stir onions, garlic, and meat in margarine until meat is browned. Stir in curry mixture. Cook over medium heat, stirring constantly, for 10 minutes. Mix cornstarch pepper, and 3 cups water; stir into meat mixture. Heat to boiling, stirring frequently. Reduce heat, cover, and simmer until meat is tender; about 2 hours. Serves 8.

BEEF WITH BROCCOLI

1 lb flank steak, trimmed of all fat and shredded*
2 cloves garlic, minced
1 tsp grated fresh ginger root
1/3 cup vegetable oil
1 lb broccoli, separated into small flowerets and thinly sliced stems.
1-1/2 tsp cornstarch
3 tbsp water
1 tbsp PLUS
1-1/2 tsp soy sauce
Combine shredded meat, garlic, and ginger root in bowl and toss. Let stand for 30 minutes. Heat wok or large fry pan; add oil and rotate pan to coat. Add meat and stir fry until meat is browned, 2-3 minutes. Add broccoli and stir fry until crisp-tender; 1-2 minutes. Mix cornstarch, water, and soy sauce; stir into meat mixture. Cook, stirring constantly, until mixture boils and thickens. Continue to cook and stir for 1 minute. Serves 6.
* Cut meat with grain into long strips about 2" wide. Cut each strip across grain into 1/8" slices. Stack slices and cut into thin strips.

SPAGHETTI SAUCE

1 lb lean ground beef
2 medium onions, finely chopped
1 green pepper, seeded and finely chopped
3 cloves garlic, minced
28 oz can whole tomatoes
6 oz can tomato paste
2-8 oz cans tomato sauce
2 tbsp dried oregano
2 tbsp Worcestershire sauce
salt and pepper to taste
Cook and stir meat, onion, green pepper, and garlic in large saucepan until meat is browned and onion is tender. Stir in whole tomatoes (with liquid), tomato paste, tomato sauce, oregano, and Worcestershire sauce. Heat to boiling, stirring occasionally. Reduce heat and simmer for 2-3 hours, stirring occasionally. Skim any fat from sauce; season with salt and pepper. Serve on hot pasta or freeze for later use. Yields 8 cups.

BAKED LASAGNA (MEATLESS)

8 oz pkg lasagna noodles
4 cups spaghetti sauce (see previous recipe)
2 lbs part skim milk ricotta cheese (Italian pot cheese)
½ lb part skim milk mozzarella cheese, shredded
3 tbsp grated Parmesan cheese
Cook lasagna noodles as directed on package. Drain noodles into large colander, then run cold water on them. Preheat oven to 375 degrees. Reserve about ½ cup of the spaghetti sauce for a thin top layer. Spread several tablespoons of remaining spaghetti sauce over the bottom of a baking dish, 11-3/4 x 7-1/2 x 1-3/4 inches.
Layer 1/3 each of noodles, remaining spaghetti sauce, and ricotta and mozzarella cheeses in baking dish. Repeat 2 more times. Spread reserved spaghetti sauce over all and sprinkle with Parmesan cheese. Cover tightly with aluminum foil. Bake at 375 degrees for 20 minutes. Remove foil and bake 5 minutes longer. Serves 8.

BLENDER BANANA

1 cup skim milk, 1 tsp vanilla, 1 small banana, peeled and cup up.
Place all ingredients in blender container. Cover and blend at high speed until smooth, about 10 seconds. Pour into 2 glasses or dessert dishes. Serve immediately or freeze for dessert. Serves 2.


These diabetic recipes were submitted by food bank volunteer Megan Cimeno: